Sugar intake help!

TheKillerrAnna

My biggest issue is not going over my sugar goal. It's 36 (grams?). The thing is, a banana has 30! How can I not go over when one single food puts me just about at my limit?

natasa26ca

Banana doesnt have 30g of sugar. It has aprox 12-17g depending on the size. Small banana 6-7 inches has around 12g.
The way i stay under or around my sugar limit is, i consume only one fruit a day.

Vorenus85

If you don't have any medical reason to limit sugar intake, then don't. If you stay under your caloric goal, It's not going to impede your weight loss journey. I mean, you can still keep the intake limited to mostly natural sugars (fruits), but it's not worth the mental sugar of trying to stay under.

BarackMeLikeAHurricane

Sugar is just a carb. As long as you're eating enough fats and protein, your carbs/sugar aren't particularly important unless you have a medical issue that requires carbs/sugar to be monitored.

However, it should be noted that fructose and sucrose can only be stored as liver glycogen and not muscle glycogen. The liver can hold 100-120g glycogen so anything more than that will be converted to triglycerides. As long as you still have a calorie deficit this will even out. Just try to make most of your carbs glucose and not sucrose or fructose. Fructose in particular has been shown to decrease exercise performance, increased likelihood of gastrointestinal distress, and increase perception of exertion.

Here are some studies:
http://www.setantacollege.com/wp-content/uploads/Journal_db/the effects of glucose....pdf

http://www.ncbi.nlm.nih.gov/pubmed/3592616


As long as you're under your calorie goal, you'll lose weight. Some people find that sugar (even from fruit) causes them to have more sugar/carb cravings so keep that in mind.

For information on setting your macro target, read this: http://www.myfitnesspal.com/topics/show/911011-calculating-calorie-macronutrient-needs?page=1#posts-13821336